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Thread: growing with mts road to a future pro

  1. #211
    MONDAY
    BACK TRAPS TRICEP
    pulldown plated 1 arm 3x10 200kg
    Plated row 3x12-8 160-200kg
    seated row 3x12 105kg
    superset rope 3x10 20kg
    pulldown behind 3x10 75kg
    superset from 65kg 10
    1 arm high cable 3x10 64kg
    rack pulls 2x10 200kg

    TRAPS
    Smith shrug front 3x12 160kg
    Smith shrug behind 3x10 160kg
    cable squeeze 3x15 21kg

    Tricep one arm cable 3x12 23kg
    rope pushdown 3x12 50kg
    1 arm rope 3x12 16kg

    Added rack pulls back in feel these are really needed for that thickness I feel this back workout is the best I feel it the most

  2. #212
    WEDNESDAY
    CHEST DELTS BICEP
    decline bb 2x8 140kg
    plate press 3-8-10 160kg
    superset fly 32-36kg
    fly cable middle 3x12 23kg
    lower cable fly 3x12 18kg
    machine press 3x10 79kg
    Pullover 2x10 30kg



    side raise cable 3x12 14kg

    rear delt db bent over 3x15 20kg

    front dp 3x12 20kg

    cable rear delt 3x12 10-12kg




    preacher curl 3x10 30kg
    superset bicep curl on seat 3x10-12 14kg
    standing bicep curl 3x12 30kg
    db curl decline 3x10 12kg
    hammer curl 3x10 24kg

    Good session felt little run down today ate less yesterday but still in making sure I work hard

  3. #213
    THURSDAY
    hamstring abductor adductor calves

    standing hamstring curl 3x12 32-39-45kg
    seated hamstring curl 3x12 59-73-73kg
    lying hamstring curl 3x8 73kg
    1 leg x3 12 27-32-32kg
    still leg db 3x12 50kg

    Abductor 3x10 73-86-86
    adductor 3x10 86kg

    Calves seated 5x12 80–80-80-2x100

    Great session now splitting it up knees felt bit sore now no pain not been pushing hamstrings hard enough I don’t think so now spitting

  4. #214
    MONDAY
    CHEST DELTS BICEP
    decline smith 3x10 120-140-150kg 8
    plate press 3-8-10 120-160-160kg
    superset fly 36kg 12
    fly cable middle 3x12 23kg
    lower cable fly 3x12 18kg
    machine press 3x10 79kg
    Pullover 2x10 32kg


    rear delt db bent over 3x15 20kg
    superset db on seat 10kg 12

    front rope 3x12 32kg

    Db side chest on seat 3x12 10kg




    preacher curl 3x10 30kg
    bicep curl on seat 3x10 14kg
    standing bicep curl 3x12 30-45-45kg
    Superset db close curl 3x10 18kg
    hammer curl 3x10 22kg

    Start the week fresh cardio added tomorrow food cut 4500-4700 need a little break tighten up then push again do this for 6 weeks still aiming to progress just not force feed or get to bloated

  5. #215
    TUESDAY
    hamstring abductor adductor calves

    standing hamstring curl 3x12 32-39-2x45kg
    seated hamstring curl 3x12 73kg
    lying hamstring curl 3x8 73kg
    1 leg x3 12 32-36kg
    still leg db 3x12 50kg

    Abductor 3x10 73-86-86
    adductor 3x10 86kg

    Calves seated 5x12 80–80-80-2x100

    Another good session now doing cardio everyday starting today fasted 1 hour time too reset and keep growing

  6. #216
    WEDNESDAY
    BACK TRAPS FOREARM TRICEP
    pulldown plated 3x10 220kg
    Plated row 3x10 170-210kg
    seated row 3x12 95-105-105kg
    superset rope 3x15 20kg
    pulldown front 3x10 75kg
    superset behind
    1 arm high cable 3x10 35kg
    dumbbell middle back 3x10
    rack pulls 2x10 200kg next week
    hypers 3x12 60kg

    TRAPS
    Smith shrug front 3x12 160kg
    Smith shrug behind 3x10 160kg
    cable squeeze 3x15 64kg

    FOREARM
    reverse curl 3x12 40kg
    easy curl 3x12 30kg
    cable curl 3x12 64kg

    TRICEP
    rope pushdown 3x10 50kg
    superset 1 arm pushdown 27kg
    1 arm rope 3x10 18kg
    superset reverse 1 arm pushdown 18kg
    1 arm behind cable 4x10 23kg
    1 arm skull db 3x10 12-14-14

    Fasted 1 hour cardio

    Great big session today feeling it

  7. #217
    THURSDAY
    QUAD ABDUCTOR ADDUCTOR
    Leg press 3x20
    smith squat superset 3x10 120-160kg
    superset leg press 20 reps
    wide stance leg press 3x20 300kg
    2 leg curl 3x15 73kg
    1 leg 3x15 18kg


    standing hamstring 3x12 32kg


    Abductor 3x10 79kg
    Adductor 3x10 86kg

    calves seated 3x15 80kg

    1 hour cardio morning faster

    Brutal session legs absolutely fried big time

  8. #218
    FRIDAY
    SHOULDER CHEST
    smith behind 3x8-10 80-100-110kg
    plate press 3x8-10 120kg
    cable rear delt cable 3x15 23kg
    cable rear delt 3x12 18kg
    rear delt db reverse 3x12 20kg
    side raise db 4x12 12kg
    upright row bar 3x12 45kg
    superset front raise db 22kg

    machine press 3x12 79kg
    flat press 3x8-10 160-2x200kg
    slight incline cable 3x10 14-19-23kg
    Cable fly 4x12 32kg
    cable fly middle 4x12 18kg

    1 hour morning fasted cardio
    Great session again chipping away foods at 4500 calories

  9. #219
    MONDAY
    CHEST DELTS BICEP
    decline smith 2x8-10 140-160kg 7
    plate press 3-8-10 120-160-160kg
    high incline smith 3x12 60-80
    superset fly 36kg
    fly cable middle 3x12 10kg
    lower cable fly 3x12 18kg
    machine press 3x10 79kg
    Pullover 2x10 32kg


    rear delt db bent over 3x15 20-30-30kf
    superset db on seat 3x15 12kg
    front rope 3x12 32kg
    Db side chest on seat 3x12 12kg




    preacher curl 3x10 30kg
    bicep curl on seat 3x10 14kg
    standing bicep curl 3x12 30-45-45kg
    db close curl 3x10 24kg
    hammer curl 3x10 24kg

    1 hour cardio

    Great session things are moving now digesting getting good feeling full still

  10. #220
    WEDNESDAY
    BACK TRAPS
    pulldown plated 3x10 220kg
    Plated row 3x10 160kg
    seated row 3x12 105kg
    superset rope 3x15 20kg
    pulldown front 2x10 75kg
    superset behind
    1 arm high cable 3x10 35kg
    dumbbell middle back 3x10
    hypers 3x12 60kg

    Shrugs 3x12

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